What it actually means to eat in moderation

“All in moderation” is a common wellness phase but how do you actually live by it?

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We hear the phrase ‘eat in moderation’ all the time. Health professionals say it freely, accepting that we generally understand what constitutes a nutritious diet and therefore know which foods to moderate. But what does it actually mean?

What is moderation?

Moderation is defined as “the avoidance of excess or extremes,” and in terms of diet usually refers to alcohol, deep-fried foods, and even red meat (to name a few). However, too much of anything, even wholesome foods, can have negative side effects. For example, overload on orange vegetables like carrots and you could turn an interesting orangey shade yourself.

That’s why, as a nutritionist, I advocate we eat a variety of different foods each day and throughout the week. In the simplest of terms, moderation means eating normally, which is:

• Choosing foods that are nutritious most of the time, but being flexible and indulging in pleasurable foods without guilt on occasions.

• Listening to your appetite to eat when you’re hungry and stop when you’re full – a term known as ‘mindful eating’.

Foods to moderate

he main foods to moderate are FAST foods, an acronym I made up that stands for fats, alcohol, sugar, and treats. All these foods are kilojoule dense, which means they have a lot of energy for a small serving size, so learning proper portions is key.

• Fats – while not all fats are created equal, aim to limit the saturated kind found in take away foods and trendy foods like coconut oil. Include healthy fats and oils like a handful of nuts or seeds, ¼ avocado, 1 tbsp of extra virgin olive oil and a small piece of cheese.

• Alcohol - no more than 2 standard drinks per day and at least 2 alcohol free days per week. This is 100ml of wine or a midi of beer.

• Sugar - aim for 25g or 6 teaspoons of added sugar a day. This is hidden in seemingly healthy foods like low fat yoghurts, condiments and sauces, and even your bliss balls.

• Treats - ideally once or twice a week but no more than one a day. This includes takeout, deep fried foods, crisp, ice cream, chocolate, and banana bread.

How to practice moderation

1. It’s easy to overdo cereals at breakfast, especially if you have large bowls. Measure out ½ cup of muesli or 1 cup of flaked cereal to keep portions in check.

2. At lunch and dinner fill half your plate with vegetables or salad, a quarter with lean protein like chicken or fish, and the remaining quarter with quality carbs such as wholegrains, sweet potato or brown rice.

3. Healthy fats can be included by roasting vegetables or drizzling salads n olive oil, or sprinkling nuts on top of breakfast bowl.

4. Serve your food in the kitchen and pack up the leftovers so you’re not tempted to go back for seconds.

5. If you’re craving something sweet, opt for a piece of fruit if you haven’t hit your 2 serves yet, or natural yoghurt with honey or enjoy a couple squares of dark chocolate.